Training

Most individuals, be they athletes or general population patients, understand that exercise is the most important factor in the rehabilitation of most musculoskeletal disorders. However, different types of exercises serve different purposes in the rehabilitation process, and we as health care providers (myself included) often fail to fully explain these purposes.   Within our model, …

REHABILITATIVE EXERCISE: WHAT ARE WE ACTUALLY TRYING TO ACHIEVE Read More »

As with most orthopedic conditions, the rehab process involves settling the area down, then building back up. So once symptoms have settled, we need to reintroduce painful movements gradually, being guided by pain response after training.  With our resistance training, we want to ensure that we have an adequate balance between pushing and pulling exercises. …

ACROMIOCLAVICULAR JOINT PART 3 – REHABILITATION Read More »

Acute management of AC joint pain resolves around relative deloading. This may be in the form of decreased training volume and/or intensity, or training modification. Athletes may need to avoid techniques/angles that cause the greatest aggravation. Body shots (where the arm is at a lower height than the shoulder upon impact), and hooks in particular …

ACROMIOCLAVICULAR JOINT PART 2 – Pain management Read More »

The acromioclavicular joint (where the acromion, the tip of the shoulder blade (scapula) articulates with the collarbone) is a common area of pain in the sporting population. The AC joint consists of 3 ligaments; the inferior and superior acromioclavicular (AC) ligaments, and the coracoacromial (CC) ligament (which consists of the conoid and trapezoid ligaments). The …

ACROMIOCLAVICULAR JOINT PART 1 – CAUSES Read More »

This last post in the series will discuss indirect, systemic load, and like direct systemic load, will separate this into physiological and psychological.  PHYSIOLOGICAL The factors we consider this bucket are sleep and nutrition. If a fighter lacks sleep, they will be under-recovered, have reduced capacity to tolerate training loads, and at a higher chance …

Biopsychosocial Approach to Managing Back Pain in Combat Athletes – Part 5 – Indirect, Systemic Load Read More »

The last two posts discussed tissue-specific load. This post will discuss direct systemic load, and we will break this into physiological and psychological. PHYSIOLOGICAL We’ve discussed previously how training load can cause overuse in the injured tissue and lead to pain. However, a rapid increase in overall training load may also lead to injury in …

Biopsychosocial Approach to Managing Back Pain in Combat Athletes – Part 4 – Direct, Systemic Load Read More »

In the last post we discussed the impact of direct tissue specific load on back pain. In this post we discuss indirect tissue-specific load, which basically refers to biomechanics, technique and equipment.  BIOMECHANICS In this context, we use the term biomechanics to describe the movements at joints and the force produced by muscles around the …

Biopsychosocial Approach to Managing Back Pain in Combat Athletes – Part 3 – Indirect, Tissue-Specific Load Read More »

In the first post we discussed how different types of load can contribute to an athlete’s back pain. In this post we will discuss the first of these, direct, tissue-specific load.  Tissue-specific load essentially refers to the actual tissue that has been identified or hypothesised as the origin of the pain. In some areas of …

Biopsychosocial Approach to Managing Back Pain in Combat Athletes – Part 2 – Direct, Tissue-Specific Load Read More »

Low back pain (LBP) is the most common orthopedic complaint in general practice and is also extremely common in sporting populations, including combat sports athletes. There are countless methods of treating LBP described in the research, clinical practice environments, and lay media. We approach the treatment of LBP, as with any musculoskeletal issue, with an …

Biopsychosocial Approach to Managing Back Pain in Combat Athletes – Part 1 Read More »

When considering the greater purpose of the training process, we should be aiming to make sustainable, long-term improvements over the lifespan of the individual athlete. Because of this, the training stimulus needs to be appropriate for their chronological age and training age. When we are working with a relative novice athlete, we want to use …

MINIMUM EFFECTIVE DOSE vs MAXIMUM RECOVERABLE VOLUME Read More »

Let another reason to encourage martial arts participation in children! Bone density and bone strength is a critical component of musculoskeletal health, and becomes increasingly important as we age. We know that activity, and in particular high intensity weight-bearing activity such as jumping, has a positive impact on bone density, and that the window for …

UPPER LIMB BONE STRENGTH Read More »

Grip strength is an important functional measure in both diagnosis and evaluation of progress. A 10% difference in grip strength between sides is within the limits of normal, however more than a 20% difference between sides may indicate either a strength deficiency that could have contributed to the development of the injury, or more commonly …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 11 – Grip Assessment Read More »

Dislocation of the proximal interphalangeal joint (closest joint of the finger) is also very common. Dorsal (to the back) dislocation may lead to volar plate and ligament damage, and therefore requires proper diagnosis and follow up. If the dislocation is stable, only buddy taping (where the 2 fingers are taped together) is required, followed by …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 9 – Finger Dislocations Read More »

Fractures of the fingers are more common in combat sports where a full boxing glove is not worn (karate, taekwondo, MMA, etc.) and are also common in grappling. The type of management will depend on the location of the fracture.  Fractures of the proximal and middle phalanges (the closest and middle bones of the finger) …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 8 – Finger Fractures Read More »

The triangular fibrocartilage complex (TFCC) consists of a cartilaginous disc that lies between the ulnar and the triquetrum and lunate bones, the ulnar meniscus, the sheath of the extensor carpi ulnaris (one of the muscles responsible for extending and ulnar deviating the wrist), and several ligaments of the wrist and hand. The complex is loaded …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 7 – TFCC injury Read More »

A Bennett’s fracture refers to a fracture of the base of the 1st metacarpal, the long bone that articulates with the thumb. As this is an intra-articular (occurring within the joint capsule), the injury often involves damage to the structures around the adjacent joint and the adjacent bone (the trapezium) (1). This injury typically occurs …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 5 – Bennett’s Fracture Read More »

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 4 – Carpal Bossing Carpal bossing refers to disruption of the carpometacarpal joint (the joints between the second row of wrist bones and the long bones in the hand). This injury is typically caused by axial loading of the metacarpal bones. The joints of the …

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The boxer’s fracture is a fracture of the 5th metatarsal (little finger side). As this is obviously not the target area of contact with a punch, this injury is often caused by suboptimal punching technique. In a typical punch, the knuckles of the 2nd and 3rd rays should make contact, allowing for a smooth transfer …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 3 – The Boxer’s Fracture Read More »

The boxer’s knuckle refers to an injury to the extensor mechanism of the fingers (the musculo-tendinous unit that allows the finger to extend) and is one of the more serious musculoskeletal injuries in boxing. During a punch, the metacarpophalangeal joint (the joint of the knuckle) is rapidly forced into flexion, stretching the surrounding soft tissue …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 2 – The Boxer’s Knuckle Read More »

Due to the frequency of hand contact, the impact with which this contact occurs and the complexity of the region, injuries to the hand and wrist are by far the most documented injuries in striking combat athletes. The impact related to punching results in a positive remodelling of bone and soft tissue over time, causing …

COMMON HAND AND WRIST INJURIES IN STRIKING SPORTS – PART 1 Read More »

We understand that some combat athletes at the elite level have had specific access to training facilities during this period of lockdown. For many amateur and recreational athletes, however, the period of isolation has likely restricted training options. As restrictions gradually begin to ease, there are some important points to keep in mind when returning …

Safely Returning to Exercise after Lockdown  Read More »

The Right Leg’s Connected to the … Left Leg? Rehabilitation of any injury or condition is a multifaceted process that requires attention to every aspect related to a successful recovery. One of the factors often overlooked is the maintenance of conditioning on the non-affected side. What many individuals, including coaches and clinicians, often fail to …

The Right Leg’s Connected to the … Left Leg? Read More »

What the Heck is Sciatica Anyway? Almost everyone reading this will have experienced or know someone who has experienced the strange phenomenon commonly referred to as “sciatica”, where pain magically travels from the back, down through the sciatic nerve, into the leg, calf and sometimes even the foot. These symptoms can affect different people to …

What the Heck is Sciatic Anyway? Read More »

The 9th Tokyo Executive Fight Night (EFN)  was held on May 31st at the Roppongi Grand Hyatt ballroom and was a massive success, raising 21 million for the Shine on Kids charity supporting kids with cancer. All the participants acquitted themselves well and showed the fruits of their labour. At the start of the EFN …

Executive Fight Night Testing – Part 2 Read More »

So those of you who know me well know that issues with my right knee have plagued me ever since my first ACL rupture in 2002. After a re-rupture and subsequent revision reconstruction 18 months later, I carried on competing at the highest level, constantly pushing the knee to its limits of function. Although the …

Surgery Cancelled 🙂 Read More »

The highlight of Tokyo’s social calendar is undoubtably Executive Fight night (EFN), a white collar boxing event held annually by the Ginja Ninjas (www.executivefightnight.com). At Club 360 we get to see the see the participants as they go through their gruelling 3-month training camp in preparation for the event. This year we thought we would …

Basic method of testing and comparing athletes – Executive Fight Night Read More »

In the previous post we provided examples of basic exercises to active the neck muscles in the form of isometric holds (https://www.thescienceofstriking.com/training/neck-strength-basics-part-2/). The load with these exercises may be progressed in the form of the cervical bridges featured below. Once the athlete is comfortable bridging from the knees, the exercises may be progressed to the …

Neck Strength Basics – Part 3 Read More »

In the previous post we discussed the basic actions of the neck muscles when absorbing force in the form of a punch or kick (https://www.thescienceofstriking.com/training/neck-strength-basics-part-1/). In the next 3 sections we will provide some examples of basic introductory neck strength exercises. Too often we see strength training for the cervical spine progressed too quickly, which …

Neck Strength Basics – Part 2 Read More »

In previous posts we have discussed the basics of neck strength training and provided examples of introductory exercises (https://www.thescienceofstriking.com/training/neck-strength-basics-part-3/). This final post will discuss how we can train the neck in multiple directions as well as reacting to external stimuli. In previous posts we have discussed the basics of neck strength training and provided examples …

Neck Strength Basics – Part 4 Read More »

Neck Training for Stand-up Combat Specific training for the neck has long been a part of training regimes for stand up combat athletes and, obviously, the most common scenario where gross neck strength and stability is called upon is during a blow to the head. Trauma to the brain is a result of the amount …

Neck Strength Basics – Part 1 Read More »

In a previous post on the biomechanics of striking, we described how the abdominals should be utilised as an area of force transfer between the upper and lower body (https://www.thescienceofstriking.com/training/the-biomechanics-of-a-knockout-punch/). As such, the majority of our abdominal training should be performed as isometric holds, teaching the body to resist excessive movement at the lower back. …

Three Simple Core Exercises for Karate Classes Read More »

In the previous post we discussed calculation of training load using training minutes and RPE (https://www.thescienceofstriking.com/training/applying-the-acute-vs-chronic-workload-ratio-to-combat-sports-part-2/). Whilst this works well as a base, it is possible to be even more detailed with our quantification of training load using some slightly more advanced methods. As discussed in the last post, compared to sports involving primarily cyclic …

Applying the Acute vs Chronic Workload Ratio to Combat Sports: Part 3 Read More »

In the last post we discussed the importance of consistency in training loads, and introduced the acute vs chronic workload ratio (ACWR)(https://www.thescienceofstriking.com/training/applying-the-acute-vs-chronic-ratio-to-combat-sports-part-1/). Initially popular with team sports, the acute vs chronic ratio is now widely used in reference to resistance training and endurance sports. Whilst we don’t presently have any studies referencing its use in …

Applying the Acute vs Chronic Workload Ratio to Combat Sports: Part 2 Read More »

The Importance of Training Load In previous posts we have discussed goal setting for the year in advance (https://www.thescienceofstriking.com/mental-training/goal-setting-for-2019-part-1-types-of-goals/), setting up a testing battery to establish baseline levels of performance (https://www.thescienceofstriking.com/training/what-does-your-testing-battery-look-like-part-1/) and using the results of these processes to plan out the years training cycles (https://www.thescienceofstriking.com/training/what-does-your-annual-training-plan-look-like-part-1/). Critical to the success of the training programme, both in …

How to avoid overtraining and reduce the likelihood of injury – Applying the Acute vs Chronic Workload Ratio to Combat Sports: Part 1 Read More »

In the previous post we examined what an example annual training plan might look like for an Olympic boxing contender whose competition schedule is quite fixed, and whose training programme was focused on energy systems development (https://www.thescienceofstriking.com/mental-training/what-does-your-annual-training-plan-look-like-part-3-case-study-1/). In this post we take an example annual training plan for an athlete with less of a fixed …

What Does Your Annual Training Plan Look Like? –  Part 4 – Case Study 2 Read More »

For many stand-up combat sports, the ability to move forward against the resistance of an opponent may is critical in the success of scoring a decision win, or optimising position for a knockout blow. Some fighting styles, Kyokushin Karate for an example, are scored heavily on the ability to move forward (or inversely not move …

5 exercises to improve forward pressure in fighting Read More »

In the previous post we looked at how an athlete might set up the first few training cycles of the year (https://www.thescienceofstriking.com/training/what-does-your-annual-training-plan-look-like-part-2-case-study-1/). This post will look at the reassessment following competition. Competition day (Apr 28) This first competition for the season would be a test of the current training protocol. Improvements on performance in key …

What Does Your Annual Training Plan Look Like? – Part 3 – Case Study 1 Read More »

In the previous post we discussed the importance of having a training plan (https://www.thescienceofstriking.com/mental-training/what-does-your-annual-training-plan-look-like-part-1/), and basing this plan around 1) your goals for the year, 2) your current performance level based on anaylsis of the previous year’s competitions, and 3) your competition calendar for the year. In this post we will take look at the …

What Does Your Annual Training Plan Look Like? – Part 2 – Case Study 1 Read More »

So January has come and past, and hopefully we have gotten into the habit of writing the date with 2019 at the end! All athletes and fitness enthusiasts should be back into the full swing of their training regime, working towards their goals for the new year. But what does your training plan look like …

What Does Your Annual Training Plan Look Like? – Part 1 Read More »

In the previous few posts we have discussed the importance of performing testing for power and strength . In this last post of the series we discuss aerobic testing. Maximal Aerobic Speed There are numerous ways in which we can test for energy systems capacity, some of which require more resources (VO2 max, lactate testing …

What does your testing battery look like? Part 7 – Energy Systems Assessments Read More »

Moving on from the previous post on power assessment (https://www.thescienceofstriking.com/training/what-does-your-testing-battery-look-like-part-5-power-assessments-part-3/), this post will discuss assessments of strength. Strength is the most important quality in most athletic pursuits, as it underpins the foundation upon which other qualities such as power and endurance are built upon. Strength assessments play a pivotal role in the programming progress in …

What does your testing battery look like? Part 6 – Strength Assessments Read More »

In the previous post we provided some examples of lower body power tests. In this final post on power assessments we provide 2 examples of upper body power tests. Upper Body Power Assessments As much of the power development in common sports is focused on the lower body (due to the importance of running speed, …

What does your testing battery look like? Part 5 – Power Assessments (Part 3) Read More »

Part 4 – Power Assessments (Part 2) In the previous post we discussed tools that can be used to directly assess striking power. Most of us will not have access to these tools, and even when we do, we should always combine these direct assessments with traditional physiological power assessments in order to work out …

What does your testing battery look like? Part 4 – Power Assessments (Part 2) Read More »

In the previous two posts we discussed assessments for range of movement and body composition. We will now discuss some basic assessments of muscular power. Obviously in all combat sports there needs to be an element of power development, either to deliver strikes with adequate speed/impact to achieve the desired goal of either breaking the …

What does your testing battery look like? Part 3 – Power Assessments (Part 1) Read More »

We can use basic tests to assess the range of movement at every joint in the body. However this is often time-consuming and unnecessary. During our needs analysis we can ascertain, by an assessment of the movement patterns prominent in the sport, what movements are required at each joint. For striking athletes, rotational ability at …

What does your testing battery look like? Part 2 – Range of Movement Assessments Read More »

Training with a Purpose For many of us, both athletes and general fitness enthusiasts, the new year brings a new wind of enthusiasm and motivation. In the last several posts we covered the goal setting process (read here if you missed them:https://www.thescienceofstriking.com/mental-training/goal-setting-for-2019-part-1-types-of-goals/), and the importance of this. After goals have been set, we need to …

What does your testing battery look like? Part 1 Read More »